WOD: Saturday, February 27th, 2021 (Burpee Day 27)

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Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Min per side 

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Pre-Game: 3 Rounds 

  • 150 Meter Row/ 100 Meter Runner/ 300 Meter Bike
  • 3 Clean and Jerks (ascending weights)
  • :10s Chin Over Bar Hold 

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Workout: AMRAP x 22 Minutes 

  • 300 Meter Row/ 200 Meter Air Runner/ 600 Meter Bike 
  • 8 Pull Ups 
  • Clean and Jerks (115/85) 

*Start with 2 clean and jerks and increase by 2 reps every round 

(2-4-6-8-10-12-16-18….)

(Round 1: Row-pull up- 2 clean and jerks, 

Round 2: Row-pull up- 4 Clean and jerks, etc…)

*Score is total rounds completed 

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Cardio Option: AMRAP x 22 Minutes 

  • 300 Meter Row/ 200 Meter Air Runner/ 600 Meter Bike 
  • 8 Pull Ups 
  • Burpee-Rage Balls (20/15)

*Start with 2 Burpee-Rage Balls and increase by 2 reps every round 

(2-4-6-8-10-12-16-18….)

(Round 1: Row-pull up- 2 Burpee-Rage Balls

Round 2: Row-pull up- 4 Burpee-Rage Balls , etc…)

*Score is total rounds completed 

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Accessory Work: Bench Press + Push Ups 

4 Total Sets 

  • Max effort bench press 

-Rest :30s

  • Max effort push ups 

-Rest 2 Minutes between sets 

*You pick weight on bench press, ideally 60-70% of 1RM 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations